Author Topic: Raptor's strength & power journal  (Read 200811 times)

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adarqui

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Re: Raptor's strength & power journal
« Reply #30 on: October 24, 2010, 04:34:53 am »
0
Have you ever squatted high? If so, how did it feel?

ya, i just don't like the feel of it on my traps.

call me a pans :d

Raptor

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Re: Raptor's strength & power journal
« Reply #31 on: October 24, 2010, 08:32:08 am »
+2
Workout 5/(lower body 3/H3):

Low bar squat: 45x5, 65x5, 85x3, 105x3, 85x8x3
One-leg RDLs++Leg curls: 2sets of 50x4++56x4 each side, 120x4 bilateral leg curls
Chinups: 8
Ab wheel rollouts: 3x10 (at home - will do them soon)

Comments: Good workout. I still hold the bar in my arms quite a bit, wrists bent. I can't use the thumb over the bar technique... it just doesn't feel right and it feels forced... I can't hold that position with my wrists... they need to be bent. Other than that... boy do the low bar squats tire my at the posterior chain! 50 kg was so much for the one-leg RDLs... felt like a lot, could barely control the bar descent.

Rating: 9
Bodyweight: 82.9 kg


Took two scoops of of protein powder after the workout => 100 g of protein.

PoPe

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Re: Raptor's strength & power journal
« Reply #32 on: October 24, 2010, 09:33:28 am »
0
yo, wat protein u using to get u 100g in 2wo scoops??
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg

Raptor

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Re: Raptor's strength & power journal
« Reply #33 on: October 24, 2010, 11:57:55 am »
+2
It's called "Anabolic Protein"... let me search a picture of it:




Joe

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Re: Raptor's strength & power journal
« Reply #34 on: October 24, 2010, 12:36:44 pm »
0
Oh, so it isn't particularly dense protein, just giant scoops.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

BMully

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Re: Raptor's strength & power journal
« Reply #35 on: October 24, 2010, 12:46:27 pm »
0
That seems like regular one to me, just giant scoops. oh well, just throw in a ton then

Raptor

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Re: Raptor's strength & power journal
« Reply #36 on: October 24, 2010, 01:52:27 pm »
+2
One scoop is 60g, which contains (if you are to believe them) 50 g of protein.

Raptor

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Re: Raptor's strength & power journal
« Reply #37 on: October 24, 2010, 04:16:28 pm »
+1
Left elbow pain from the low bar squats... couldn't do my third set of ab wheel rollouts because of it... :-X

adarqui

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Re: Raptor's strength & power journal
« Reply #38 on: October 25, 2010, 02:50:19 am »
0
Left elbow pain from the low bar squats... couldn't do my third set of ab wheel rollouts because of it... :-X

ab wheel wrecks one of my elbows.

Raptor

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Re: Raptor's strength & power journal
« Reply #39 on: October 25, 2010, 01:45:26 pm »
+1
Left elbow pain from the low bar squats... couldn't do my third set of ab wheel rollouts because of it... :-X

ab wheel wrecks one of my elbows.

Huh?

LBSS

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Re: Raptor's strength & power journal
« Reply #40 on: October 25, 2010, 02:27:47 pm »
-1
He's empathizing with you, dude. You have elbow pain when you do ab wheel rollouts, he has elbow pain when he does ab wheel rollouts.
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

Raptor

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Re: Raptor's strength & power journal
« Reply #41 on: October 25, 2010, 04:36:35 pm »
+1
Yes but I don't believe him :D

I mean, I have this after I do my low bar squats because they wreck my elbows and wrists... I don't usually have issues with it otherwise.

Workout 6 (upperbody 1/H3):

Barbell bench press: 30x10, 40x8x3
Dumbbell bench press: 10x8, 15x8x2
Triceps cable pulldowns: 15x12, 15x10 with ropes
Shrugs: 20x15x2
Planks: 1 min frontal - felt great from ~45s to 1min in the abs.

Comments: Very good workout. Everything went smooth and focused. Time elapsed in the gym: ~45 minutes. Saw the weirdest squats I have ever seen: high bar squats with 30 kg (66 lbs) with a towel in the bar and (ready...?) - THE TOES ELEVATED! No, not the heels, the toes!

Bodyweight at the gym: 84.1 kg
Rating: 9


Took two scoops of 50 g protein => 100 g of protein.

Raptor

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Re: Raptor's strength & power journal
« Reply #42 on: October 26, 2010, 04:28:02 pm »
+1
Workout 7 (custom 1):

Bar handle, wide grip - behind head cable pulldowns alternated with bar handle, wide grip - to the chest cable pulldowns: 64x8x2 (so 4 sets in total);
High bar jump squats: 30x5, 50x5x3
Close grip cable pulldowns to chest: 64x8, 80x8, 96x3, 72x6
5 kg dumbbell lateral raises++frontal raises++overhead presses: 10++10++5, then reverse way: 10++8++5

Comments: GREAT workout. Even though I made up my mind to go to the gym in the last second because I was, and am, very tired, I still went to it and it worked great. I absolutely killed my back, I mean, I don't feel too much fatigue but boy did it went great. I did 3 reps of cable pulls to the chest with a narrow grip on the reverse "V" handle and it was GREAT! So much weight. My jump squats were good too, with 50 kg, so a great workout.

Bodyweight at the gym: 83.4 kg
Rating: 10


Took one scoop of 50 g protein.

Raptor

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Re: Raptor's strength & power journal
« Reply #43 on: October 27, 2010, 05:18:42 pm »
+1
Calf raises: 20 bodyweight, 2 sets of 12@24kg (KB) with 30s calf stretch in between.

Raptor

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Re: Raptor's strength & power journal
« Reply #44 on: October 28, 2010, 04:37:25 pm »
+1
Workout 8/(lower body 4/H4):

Legend: weight(kg)xREPSxSETS (were applicable)

Blue: Potentiation SET
Red: Personal Record
Green: Work SET


Low bar squat: 50x8, 80x5, 110x3, 3x87.5x8
Lunges++Leg curls: 50x5++56x5 x 2supersets (per leg)
Back close grip pulldowns: 80x8
Shrugs: 20x15

Comments: Excellent workout. Again - I felt very very bad before going to the gym. Took 0.25 mg of Xanax and went to the gym and I felt better (although that takes away from your "nerve", but I prefer that vs. panic attacks). 110x3 felt like a 90 kg bar. I felt like I could've done 10 reps with that. 87.5, on the other hand, felt kind of heavy. I work much worse with lower weights... I tend to lose focus for some reason.

It's interesting, with low bar squats I feel like I depend a lot more on leg strength than on anything else. With high bar squats I always had the tendency to fall back if I stayed straight so I had to compensate and my core was loaded a lot and the position was weird etc.

Rating: 10
Bodyweight: 84.1 kg


Took two scoops of of protein powder after the workout => 100 g of protein.